Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Warm-up:
Dynamic Stretches (video attached)
5-minute walk or light jog

Work-out:
5:00 10k pace
2:30 recovery

4:00 5k pace
2:00 recovery

3:00 1-mile pace
1:30 recovery

2:00 800-meter pace
1:00 recovery

1:00 all-out sprint or 200-meter pace
3:00 recovery
Repeat for a total of 2 times (If Final Surge states to go directly to cool-down skip to 56:39)

Cool-down:
5-minute walk or light jog
Static Stretches (video attached)

Check your Final Surge for details on RPE or pace ranges.